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Home » Boys' Basketball News

Strength and Conditioning Expectations

September 27, 2012
By psouth hoops of Parkway South Basketball



Strength and Conditioning Expectations

Varsity Level

 

Core Lifts:

Bench Press:

            minimum    max out at 100% of your body weight         170lbs.  = 170 lbs.

            average     120%                                                                 170lbs.  = 205 lbs.      

            excellent  140%                                                                  170lbs.  = 240 lbs.

Squat:

            min.  max out at 120% of your body weight                   170lbs. = 205

            ave.  170%                                                                          170 lbs. = 290

            exc.  220%                                                                          170lbs. = 375

Clean:

            min.  100%                                                                        

            ave.  120%

            exc.  140%

 

Military Press:

            min.  50%                      

            ave.  65%

            exc.  80%

 

 

Speed and Endurance:

Dot Drill

            min.  60 seconds

            ave.  50 seconds

            exc.  40 seconds

 

40 yd. Dash

            min.  5.2 seconds

            ave.  4.8

            exc.  4.4

 

5 down and backs

            min. 55 seconds

            ave. 52 seconds

            exc. 49 seconds

 

Mile Run:

            min.  7 minutes

            ave.  6 minutes

            exc.  5 minutes

 

Minimum= Bare minimum expectation.   We will probably have a loosing season.

Average  = Average level of conditioning for a high school athlete.   Around .500 winning percentage.

Excellent = Excellent level of conditioning.  Compete for a state championship.


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